Type II diabetes is not inevitable, and the solution may be as simple as getting up off the couch and walking around the block.
Diabetes is one of the fastest growing diseases in the world. A 2007 CDC study revealed that 24 million Americans had diabetes. It’s believed that an additional 60 million Americans have “prediabetes”, meaning their blood sugar levels are above normal, placing them at much higher risk of developing diabetes unless they make major lifestyle changes, like exercising regularly.
Walking just 30 minutes each day and watching your diet can help prevent adult-onset diabetes, though. The 2008 Physical Activity Guidelines for Americans state that most adults will benefit from 150 minutes of moderate-intensity exercise each week for general health and cardiovascular risk reduction.
1. Walk Daily to Lower Blood Pressure
Moderate-intensity exercise (such as brisk walking or jogging) at least 30 minutes per day. three times a week, can help lower blood pressure, according to a report by the National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.
2. Exercise to Regulate Cholesterol Levels
Exercising helps move LDL cholesterol (bad) in the blood to the liver, where it’s converted to bile and used in digestion. Conversely, according to a study performed at Duke University, Durham, NC, exercising may increase HDL cholesterol (good) levels to further help the body rid itself of the bad cholesterol.
3. Lose Weight
Even the smallest reductions in weight can significantly impact blood glucose levels, and exercising regularly can certainly help you lose weight and keep it off.
4. Work Out Stress
Physical and emotional stress raise blood glucose levels, which increase the risk for diabetes. Exercising is a great way to blow off steam and create a greater sense of well-being.
5. Exercise Improves Blood Circulation
Complications that arise from diabetes are often a result of poor blood circulation. As you exercise, you increase blood flow into the working muscles.